Tuesday, November 16

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Russian Lunge
30m Bearcrawl
20m Weighted Toe Drag
10m Crabwalk
x3 10 Wall Squat
5 Ninja Sit-ups
10 Pull-ups
5 Broadjumps
WOD
3 Rounds
30m Overhead Walking Lunge w/Plate
20 Box Jumps
20 Wallball
20 DB Push Press

Wednesday, November 10

Warm-up
10 Reps Each w/ PVC
Good mornings
Press
Front Squat
Thrusters
Backsquat
OHS
Lunges/ PS
Repeat w/ bar
Run 400m

WOD
Max Reps KBS in 1 attempt
If you stop swinging or drop the KB attempt is over
Then 4 Rounds for Time
25 Squats
5 C&J